Known blue light claims Let’s clarify one more. Maybe it’s not just the blue light that disrupts our sleep, but also what we do on our phones.

Blue light is as much as we think After seeing that it is not dangerous You can change your habits in a different direction.

What is blue light and why is this a matter of debate?

The natural light we receive during the day actually affects the melatonin hormone that regulates our sleep and wake cycle. However, blue light is a type of light emitted from the screens of electronic devices and this light suppresses the production of melatonin. It is thought to make it difficult to fall asleep.

That’s why many experts recommend staying away from devices that emit blue light, such as phones and tablets, before going to bed. But how relevant are these suggestions? It changes the scope of the task.

Research shows that blue light from phone screens doesn’t delay sleep as seriously as we think.

For a study on various factors linking sleep and technology use Evidence was gathered from 73 independent studies involving 113,370 participants.

According to the study, the time it takes for people to fall asleep when exposed to screens at night decreases lasts only about 2.7 minutes. Yes, you read that right, less than 3 minutes!

Given this finding, we need to reexamine the effects of screen use on sleep our sleep patterns It turns out that it depends on much more complex factors than screen light.

There’s more going on than just blue light.

In fact, there are much bigger culprits than screen lights when it comes to sleep problems. Social media notifications on your phone or Compelling videos you’ve watchedIt can stimulate your brain and make it difficult for you to relax.

Let’s even say that those immersed in stimulating and exciting content take longer to fall asleep than those watching something calmer. Another 3.5 minutes.

In addition to what you look at and what you wander into, there are of course also the things that keep you busy thoughts and stress It cannot be ignored either. Although blue light plays a role for less than 3 minutes, the content and quality of the time you spend in front of the screen is just as important.

So, what to do?

Of course, there is no point in thinking “The effect of blue light is only 2.7 minutes” and embracing the screens, because sleep, regularly and of high quality It is a need that must be fulfilled somehow. Here are a few suggestions for healthier sleep:

1. Limit screen time: Try to stay away from electronic devices at least an hour before bedtime. This makes it easier for your brain to transition to rest.
2. Use blue light filters: Most smart devices have a night mode or blue light filter. You can reduce the impact of screens by enabling these modes.
3. Create a sleep routine: Try to go to bed and get up at the same time every day. You support the natural rhythm of your body.
4. Choose relaxing activities: Reading a book, meditating or listening to light music can make the transition to sleep more pleasant.

The next time you reach for your phone at night before going to bed, ask yourself, “Is blue light really a hindrance to sleep?” “These videos I can’t get enough of watching?”

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